26 Weight Loss Tricks That Are Actually Evidence-Based

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement — such as protein powder — can help.

One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass (56).

24. Don’t Do Sugary Drinks, Including Soda and Fruit Juice

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet (57).

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving (58).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke (59).

Eat whole fruit, but limit or avoid fruit juice altogether.

25. Eat Whole, Single-Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single-ingredient foods.

These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based on them.

26. Don’t Diet — Eat Healthy Instead

One of the biggest problems with diets is that they rarely work in the long term.

If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (60).

Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

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